Broccoli Rabe with Pasta and Sun Dried Tomatoes

Very Healthy
Popular
Health score
89%
Broccoli Rabe with Pasta and Sun Dried Tomatoes
30 min.
4
350kcal

Suggestions


Are you looking for a delicious and healthy dish that can elevate your dining experience? Look no further than this vibrant Broccoli Rabe with Pasta and Sun Dried Tomatoes! With a health score of 89, this recipe is not only popular but also packed with nutrients, making it a perfect addition to your meal rotation.

In just 30 minutes, you can whip up a delightful side dish that serves four, all while keeping the calorie count at a reasonable 350 kcal per serving. The combination of tender broccoli rabe, flavorful sun dried tomatoes, and al dente penne pasta creates a symphony of tastes and textures that will leave your taste buds dancing.

This dish is a fantastic way to incorporate more greens into your diet, and the addition of garlic and red pepper flakes adds a subtle kick that can be adjusted to your spice preference. Topped with freshly grated Parmesan cheese, each bite is a celebration of flavor that is sure to impress your family and friends.

Whether you're hosting a dinner party or simply looking for a quick weeknight meal, Broccoli Rabe with Pasta and Sun Dried Tomatoes is a versatile and satisfying option. So grab your pots and pans, and let’s get cooking!

Ingredients

  • pound broccoli rabe rinsed cut into 1 1/2 to 2 inch pieces (a large bunch)
  • servings salt 
  • tablespoons olive oil extra virgin 
  • 0.3 teaspoon pepper flakes red (depending on how spicy you like things)
  • teaspoons garlic chopped
  • ounces sun tomatoes dried packed in oil), roughly chopped
  • ounces penne pasta (or other favorite short pasta)
  • 0.5 ounce parmesan cheese freshly grated
  • servings more salt 
  • servings pepper black freshly ground

Equipment

  • bowl
  • frying pan
  • paper towels
  • pot
  • slotted spoon
  • kitchen timer

Directions

  1. Blanch the broccoli rabe: Bring two large pots (4-quart pots filled at least half-way) of water to a boil, one pot for blanching the broccoli rabe, the other for the pasta.
  2. Whichever pot comes to a boil first, into it place the broccoli rabe. Blanch only for one minute, then use a slotted spoon to remove the rabe from the hot water to a large bowl of ice water to stop the cooking.
  3. Drain the rabe and pat dry with paper towels.
  4. Cook the pasta: Typically penne pasta takes about 10 minutes to cook to al dente. So start the pasta before you start sautéing the rabe.
  5. When the water comes to a rolling boil, add a tablespoon of salt to it, let the salt dissolve, then add the pasta.
  6. Once the water returns to a boil, start the timer.
  7. Let the pasta cook, at a rolling boil, uncovered, for whatever time is necessary to cook it to al dente, cooked through but still a little firm.
  8. Sauté the blanched broccoli rabe with garlic and chili flakes: Once the pasta is in the water, heat 2 tablespoons of olive oil in a large sauté pan on medium to medium high heat.
  9. Add the chopped garlic and the red chile flakes. Cook until the garlic just begins to brown at the edges.
  10. Then add to the pan the blanched broccoli rabe. Toss to coat with the olive oil, chile flakes, and garlic.
  11. Sprinkle with salt.
  12. Add sun dried tomatoes, pasta, and Parmesan: Cook the broccoli rabe about 5 minutes, until just tender. Stir in the chopped sun dried tomatoes.
  13. When the pasta is done, drain it and add it to the rabe.
  14. Sprinkle everything with black pepper and the grated Parmesan cheese. Toss to combine.
  15. Serve immediately.

Nutrition Facts

Calories350kcal
Protein15.58%
Fat24.47%
Carbs59.95%

Properties

Glycemic Index
41.5
Glycemic Load
19.01
Inflammation Score
-10
Nutrition Score
27.150434615495%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Myricetin
0.01mg
Quercetin
2.56mg

Nutrients percent of daily need

Calories:350.39kcal
17.52%
Fat:9.85g
15.15%
Saturated Fat:1.83g
11.45%
Carbohydrates:54.29g
18.1%
Net Carbohydrates:47.59g
17.3%
Sugar:7.29g
8.1%
Cholesterol:3.08mg
1.03%
Sodium:507.92mg
22.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.11g
28.22%
Vitamin K:264.75µg
252.14%
Vitamin A:3165.52IU
63.31%
Manganese:1.26mg
63.05%
Selenium:39.13µg
55.89%
Vitamin C:28.7mg
34.79%
Folate:114.25µg
28.56%
Fiber:6.7g
26.82%
Phosphorus:264.55mg
26.46%
Iron:4.55mg
25.3%
Potassium:848.34mg
24.24%
Magnesium:84.29mg
21.07%
Copper:0.42mg
20.97%
Vitamin B1:0.31mg
20.83%
Vitamin E:2.98mg
19.84%
Calcium:183.82mg
18.38%
Vitamin B3:3.65mg
18.27%
Vitamin B6:0.34mg
16.83%
Vitamin B2:0.26mg
15.53%
Zinc:2.12mg
14.16%
Vitamin B5:0.92mg
9.24%